PROGRAM CLASS 22 APRILE – 26 APRILE
PROGRAM CLASS
QUARTER FINAL WEEK
LUNEDI 22/04 W-GW
TABATA
DB one arm split jerk
1 round dx -sx
JERK FROM THE GROUND START @70%
E2MOM
6-6-4-4-2-2 (aumento del 5 % ad ogni round)
*prima di ogni set eseguire 10 plyo jump over barbell
WOD
3 rounds for time:
30 alternating single-leg squats
30 GHD sit-ups (MAD BALL V-UP)
10 muscle-ups
Time cap: 15 minutes
MARTEDI 23/04 S-WM
WOD
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
MERCOLEDI24/04 P-G
WOD 1
The Other Total
1 clean
1 bench press
1 overhead squat
Time cap: 30 minutes
WOD 2
CINDY
AMRAP 20′
5 pull up
10 push up
15 air squat
GIOVEDI 25/04 W-MW
TUTTI SANTI WE ARE CLOSED
VENERDI 26/04 S-GWM
WOD
For time:
30-cal. row
20 burpee box jump-overs
10 snatches
185 lb, 24-in (60-cm) box
Time cap: 7 minutes
SABATO 27/04 P-MG